Families For Life | Can I drink coffee in my first trimester?

When you’re pregnant, maintaining a healthy diet is important to nourish you and your unborn child. However, there are certain foods and drinks you should be cautious with or avoid altogether during these nine months to ensure optimal health. Here are six key things to watch out for!

Raw seafood

Raw or undercooked seafood may contain bacteria that can lead to food poisoning. This can be particularly dangerous during pregnancy because vomiting and diarrhoea can cause dehydration and fatigue. The bacteria may even cross the placenta and potentially harm your baby.

Examples of raw seafood to avoid:

  • Sushi

  • Sashimi

  • Raw shellfish 

If your pregnancy cravings are at their peak and you need to have some sushi or seafood, opt for fully-cooked ones which are safer to eat. Vegetable maki rolls are great alternatives that are also nutritious!

High mercury fish

Consuming too much mercury during pregnancy can be harmful to your baby. Mercury can accumulate in the bloodstream and damage the developing brain and nervous system of your baby.

Examples of high mercury fish to avoid:

  • Tuna

  • King mackerel

  • Shark

  • Swordfish 

  • Marlin

  • Orange roughy

  • Tilefish 


Cooked fish and shellfish can still be enjoyed two or three times a week. They are rich in omega-3 fatty acids, which is beneficial for your baby’s brain development!

Rare meat

Cold cuts and undercooked meat carry an increased risk of salmonellosis and toxoplasmosis, which are especially dangerous for pregnant women as they can lead to miscarriage. 

Examples of meat to avoid:

  • Cold cuts

  • Deli-counter meats

  • Raw or undercooked meat patties in burgers

  • Raw or undercooked minced meat

  • Raw or undercooked poultry 

  • Raw or undercooked red meat 

It is generally safe to eat meat and poultry that are fully cooked. Make sure to heat all deli-counter lunch and meats until they’re steaming hot before consuming to reduce any risk of infection.

Unpasteurised cheese and milk

Unpasteurised dairy products contain Listeria bacteria, which is unsafe for your baby. In severe cases, it can lead to miscarriages, stillbirths, and premature deliveries.

Soft cheeses are more likely to be made with unpasteurised milk than harder cheeses like parmesan or cheddar, so it’s best to avoid them during pregnancy. 

Examples of unpasteurised dairy products to avoid:

  • Unpasteurised cows' milk, goats' milk, sheep's milk or cream

  • Mould-ripened soft cheese like brie, camembert and chevre 

  • Cheese made with unpasteurised milk like feta, goat cheese, blue cheese and queso fresco

That said, you don’t have to avoid dairy completely! Just read the food labels carefully to ensure they’re pasteurised or ultra-heat treated (UHT) before consuming.


Alcohol

Drinking alcohol during pregnancy poses significant risks to your baby, potentially leading to fetal alcohol syndrome (FAS), which is a lifelong condition. FAS can cause abnormal physical development and affect various aspects of development, including your baby's heart and brain. The safest way is to abstain from alcohol completely during pregnancy. 


Caffeine

Limiting your caffeine intake during pregnancy is important because caffeine can increase your blood pressure and heart rate, which may not be safe for you and your baby. Caffeine is also absorbed quickly and passes easily through the placenta to your baby. Since babies and the placenta lack the main enzyme needed to metabolise caffeine, high levels can accumulate, potentially causing harm.

Examples of caffeine to avoid:

  • Coffee

  • Tea

  • Soda

  • Energy drink

Don’t worry, you can still have your daily caffeine fix to help you get through your day. Just remember to limit your intake to no more more than 200mg a day. To help you cut down, try going for decaffeinated tea and coffee, fruit juice, or water instead!

Embarking on the journey to parenthood is exciting, but it can also feel overwhelming with all the lifestyle changes and multitude of information to absorb . We understand the struggle you may face, which is why we have compiled some guides to help prepare you for parenthood! These resources aim to support you as you navigate this incredible new journey.